JJ Virgin argues most breakfasts are protein-starved. Aim for at least 30 grams of protein at breakfast to trigger muscle protein synthesis, boost satiety, and stabilize blood sugar. Avocado toast, fruit bowls, and sweetened yogurt won't cut it.
So let's see, avocado toast, maybe a bowl of fruit, maybe some of that sweetened yogurt with the fruit on the bottom, cereal milk, or the muffin and a latte. They're missing one key thing, protein, and you gotta break your fast with protein. When you break your fast with at least 30 grams of protein, you're gonna just turn on muscle protein synthesis, You'll have great satiety and of course great blood sugar balance for more energy all day long. Check out my caption to see what you should be eating instead and why the right amount of protein is mission critical.
